Tag Archives: Metabolic Recipes

Chinese Chicken Balls (foodie4mmc)

Chicken Balls

2 T red wine vinegar
1 spray cooking spray
1 1/4 T peanut oil
3 cloves garlic, minced
1/4 c fresh ginger root, minced
1 1/2 c fresh mushrooms, finely diced
2 T low-sodium soy sauce
2 T sherry cooking wine
1 1/2 c scallion, chopped
1/2 c cilantro, fresh, minced
2 lb 93% lean ground chicken

Preheat oven to 350°. Coat a 12 cup muffin tin with cooking spray and set aside. In a large skillet, warm oil over medium heat. Add garlic; cook, stirring constantly, 1 min. Add ginger; cook, stirring, for 1 min more. Add mushrooms; stir to combine and scrape bottom of skillet with a wooden spoon. Add soy sauce and sherry to deglaze skillet; cook, stirring occasionally, about 5 min more. Add scallions; cook, stirring until wilted. Stir in cilantro; turn off heat. Place chicken in a mixing bowl; add mushroom mix and combine thoroughly. Fill each muffin cup with about 1/2 c chicken mix shaped into a ball with your hands. Bake until juices bubble up clear, about 35 – 40 min. Serve chicken balls with dipping sauce on the side.

Dipping Sauce

1/4 c sugar-free apricot preserves
2 T water
2 T fresh lime juice
1 1/2 T fish sauce

In a small bowl combine preserves, water, lime juice and fish sauce.

Advertisements

Low Carb Cajun Chicken (foodie4mmc)

1 1/2 lbs boneless, skinless chicken breasts
1/8 t garlic powder
5 large fresh tomatoes, peeled and chopped
2 large onions, chopped
1 green bell pepper, chopped
1/4 c low-sodium soy sauce
1/4 c worcestershire sauce
1-2 t black pepper
1 t dried basil
1 t marjoram or tarragon
1 t dried oregano

Sprinkle chicken garlic powder and set inside the crock pot. Combine the rest on the ingredients in a medium bowl until combined. Pour this mixture over the chicken. Cook on high for 5 – 7 hours. Serves 4. Serving Size 1 breast Nutrition Info: calories 267.8, fat 6.8g, protein 35g, carbohydrates 11.4g, sodium 750.8mg

Vietnamese Chicken (foodie4mmc)

2 t canola oil
1 lb chicken cutlets
1/4 t black pepper
2 t minced garlic, divided
1 T lower-sodium soy sauce
2 t dark sesame oil
2 t hoisin sauce
1/2 c Splenda
1/2 c rice vinegar
1 c very thinly sliced radishes
2 c thinly sliced English cucumber
1 1/2 c thinly sliced romaine lettuce
1/2 c cilantro leaves
1 T Sriracha

Heat canola oil in a large skillet over medium-high heat. Sprinkle chicken with pepper. Sauté 3 min on each side or until done. Let stand 10 min. Slice chicken; toss with 1 t garlic. Combine remaining 1 t garlic, soy sauce, sesame oil, and hoisin in a bowl; add chicken. Toss. Combine Splenda and vinegar in a small saucepan; cook until Splenda dissolves. Add radishes. Cool; drain, reserving 2 tablespoons vinegar mixture. Arrange cucumber and lettuce on bottom of a plate; drizzle with vinegar mixture. Top with chicken, radish mixture, cilantro, and Sriracha. Serves 4. Divide into 4 equal portions. Nutrition info: Calories 163.6, Fat 4.8g, Sodium 698mg, Carbohydrate 14.5g, Protein 14.8

Korean Flank Steak (foodie4mmc)

1 T Splenda
3 T low-sodium soy sauce
1 T sake
4 large cloves garlic, finely chopped
3 scallions, white part only, minced
2 t finely chopped ginger (peeled)
2 t toasted sesame oil
1 lb skirt steak, trimmed and cut into 4 portions
1 T vegetable oil
salt, to taste
freshly ground pepper, to taste

Preheat grill. Combine sugar, soy sauce, sake, garlic, scallions, ginger and sesame oil in a medium size flat dish. Add the steak and coat well with the marinade. Let marinate at room temperature for 30 min, turning once. Remove meat from marinade and grill on each side for 2 – 3 min, for medium-rare. Remove from grill, cover and let rest for 5 min. Slice thinly against the grain. Serves 4. Nutritional Info: Calories: 240; Total Fat: 14 g, Protein: 23.9 g, Carbohydrates: 2.8 g, Sodium: 530 mg

Chinese Pork (foodie4mmc)

2 1/4 lb pork tenderloin, cut into 1 1/2″ chunks
1 bunch scallions, sliced, white and green parts separated
1 14 oz can low-sodium chicken broth
1/2 c water
1/4 c reduced-sodium soy sauce
3 T medium or dry sherry
4 t splenda brown sugar blend
2 T minced fresh ginger
1 T rice vinegar
2 – 4 t chinese chile-garlic sauce
4 cloves garlic, minced 1 star anise pod, or 1 tsp aniseed
1 cinnamon stick
2 T toasted sesame seeds

Place pork and scallion whites in a 4 qt or larger slow cooker. Bring broth, water, soy sauce, sherry, brown sugar, ginger, vinegar, chile-garlic sauce to taste and garlic to a simmer in a medium saucepan over medium-high heat. Pour over the pork and vegetables. Nestle star anise pod (or aniseed) and cinnamon stick into the stew. Cover and cook until the pork and vegetables are tender, 3 – 3 1/2 hours on high or 5 1/2 – 6 hours on low. Discard the star anise pod and cinnamon stick. Serve sprinkled with scallion greens and sesame seeds. Serve over sauteed or steamed cabbage. Serves 8.

Italian Turkey Sausage (foodie4mmc)

1 lb italian turkey sausage links
1 T roasted garlic
1 16 oz bag frozen pepper stir-fry (green/red/yellow peppers and onions)
1/2 c mild banana pepper rings, drained
1 26 oz jar low sugar tomato and basil pasta sauce
1 6 oz can tomato paste
pepper, to taste

Place sausage in slow cooker. Stir in garlic, pepper stir-fry, pepper rings, pasta sauce, tomato paste and pepper. Cover, set heat to low and simmer 8 – 10 hours. Serves 4. Serving Size 2 sausage links Nutrition Info: calories 350 fat 12.6g, protein 31.3g, carbohydrates 9g, sodium 476mg

Ginger-Teriyaki Chicken (foodie4mmc)

1 T ginger root, freshly grated
1 clove garlic, minced
1 c low sodium chicken broth
1 lb boneless skinless chicken breast
1 rib celery, chopped
1 small sweet red pepper, chopped
1 scallion, finely chopped (green part only)
1/4 c teriyaki sauce
1/4 t black pepper
16 pieces tender Romaine lettuce leaves

Combine ginger, garlic and broth in a large skillet; bring to a simmer. Add chicken in one layer; return to a simmer. Cover and simmer, turning chicken over after 15 min, until chicken is cooked through, about 30 min. Remove from heat and let chicken sit in broth for 5 min. Reserve 3 T cooked broth; discard remainder. Cut chicken into bite-size pieces and place in a medium bowl; add celery, red pepper and scallion. In a cup, combine teriyaki sauce, reserved broth and black pepper; stir well. Pour over chicken mixture and toss to combine. To serve: Arrange 4 lettuce leaves on each of 4 plates. Spoon 1/4 c chicken mixture into each leaf. Serves 4. 4 filled leaves Nutrition Info : calories 178, fat 11g, protein 6g, carbohydrates 7g, sodium 336mg

Sauteed Shrimp over Salad (foodie4mmc)

Shrimp

1 spray olive oil cooking spray
2 t olive oil
1 lb large shrimp, peeled and deveined
2 T fresh lemon juice
1 t lemon pepper, seasoning
1/4 t table salt, or to taste
1/4 t black pepper
2 T fresh parsley, chopped

Coat a large skillet with cooking spray and set over medium heat; add oil and heat. Add shrimp; sauté 1 min. Add lemon juice, lemon herb seasoning, salt and pepper; stir to coat shrimp. Sauté until shrimp are bright pink and cooked through, about 3 min. Remove from heat and stir in parsley.

Salad

2 T red wine vinegar
2 T water
2 T olive oil, extra virgin
1/4 t table salt
1/4 t black pepper
8 c arugula, baby leaves
2 c baby bella mushrooms, sliced
1 c grape tomatoes, halved
1/4 c red onion, thinly sliced
1 oz parmesan cheese

In a large bowl, whisk together vinegar, water, oil, salt and pepper until blended. Add arugula, mushrooms, tomatoes and onion; toss to mix and coat. Transfer 2 1/2 c salad mixture onto each of four salad plates. Using a vegetable peeler, shave paper thin slices of Parmesan over each salad. Top with shrimp. Serves 4. Per 3 oz shrimp Nutrition Info : calories 146, fat 2.9g, protein 16.3g, carbohydrates 9.4g, sodium 75.8mg

Scallops with Cucumber Salad (foodie4mmc)

Salad

2 medium cucumbers
1/4 c (2 oz) roasted cashews, chopped
2 scallions, sliced thin
2 t lemon juice
3 T extra-virgin olive oil
1/4 c flat-leaf parsley, chopped
1/8 t salt

Peel and seed cucumbers; quarter lengthwise and slice 1/4″ thick. Combine the cucumbers, cashews, scallions, lemon juice, oil, parsley and salt in a large bowl.

1 t cumin seeds
2 T serrano chile, minced
1 t black pepper
1/2 t kosher salt
1 – 1 1/4 lb dry sea scallops, tough muscle removed

Toast cumin seeds in a small skillet over medium heat until fragrant, about 1 min. Transfer to a cutting board and let cool, then coarsely chop. Combine the cumin seeds, chile, pepper and salt in a small bowl. Rinse scallops, pat dry and rub with the spice mixture. Thread the scallops onto four 12″ skewers. Preheat grill to medium-high. Oil the grill rack. Grill the scallops until cooked through, about 4 min per side. Carefully remove the scallops from the skewers. Serve warm with the cucumber salad. Serves 4. Note: Dry sea scallops have not been treated with sodium tripolyphosphate (STP). They are more flavorful and will brown properly. Too reduce more calories, omit the cashew nuts. ((2 oz = 4 T nuts) 1 T nuts per serving) Nutrition Info (with cashews): calories 300, fat 11g, protein 33g, carbohydrates 11g, sodium 420mg

Strawberries with Balsamic Vinaigrette (foodie4mmc)

1 qt fresh strawberries, washed, trimmed and cut lengthwise in half
2 1/4 t balsamic vinegar
2 T brown sugar Splenda
generous dash of black pepper

Place berries in a serving bowl. In a small sauce pan gently heat the sugar blend and vinegar over medium low heat until the sugar melts. Let it cool slightly and pour the mixture over the berries. Let it sit at least 20 minutes. Serves 4 – 6. Nutrition Info per Serving of 4: Calories 53.6, Fat 0.6g, Sodium 2.8mg, Carbohydrates 12.7g, Fiber 3.5g, Protein 0.9g

Asparagus with Pecorino Cheese (foodie4mmc)

1 bunch pencil thin asparagus, bottoms removed
1/2 c grated aged pecorino cheese
1/2 c red wine vinegar
2 T olive oil
pinch of kosher salt

Cut the asparagus including the tips into very thin slices and place in a serving bowl. Add the cheese and toss. In a separate bowl combine the vinegar, oil, and salt and whisk. Mix the dressing over the asparagus and let it marinate for at least 1 hour. Use the thinnest asparagus you can find. This is not cooked with heat. The vinegar will tenderize the asparagus and the thinner you can use the more tender it will be. Serves 6 – 8. Nutrition Info per Serving: Calories 87, Fat 6.7g, Sodium 1.8mg, Carbohydrates 4.1g, Fiber 1.9g, Protein 3.4g

Lemon Caper Sauce (foodie4mmc)

1 c plain, fat-free Greek yogurt
1 t minced garlic
2 T minced red onion
1 T chopped capers
1 1/2 T fresh lemon juice
1 T fresh chopped dill

Combine all ingredients in a small bowl and let it sit at least 15 minutes. Makes 1 1/2 cups. Nutrition Info for about 4 T: Calories 19.8, Fat 0g, Sodium 55.9mg, Carbohydrates 1.9g, Fiber 0.1g, Protein 3.4g

Lemon Chicken Stir Fry (foodies4mmc)

1 lemon
1/2 c low sodium chicken broth
3 T low-sodium soy sauce
1 T canola oil
1 lb boneless, skinless chicken breasts, trimmed and cut into 1″ pieces
10 oz mushrooms, halved or quartered
1 c diagonally sliced zucchini, (1/4″ thick)
1 c green peppers, sliced thin
1 bunch scallions, cut into 1″ pieces, white and green parts divided
1 T chopped garlic

Grate 1 t lemon zest and set aside. Juice the lemon and whisk 3 T juice with broth, and soy sauce in a small bowl. Heat oil in a large skillet over medium-high heat. Add chicken and cook, stirring occasionally, until just cooked through, 4 to- 5 min. Transfer to a plate with tongs. Add mushrooms, zucchini and peppers to the pan and cook until just tender, about 5 min. Add scallion whites, garlic and the reserved lemon zest. Cook, stirring, until fragrant, 30 seconds. Whisk the broth mixture and add to the pan; cook, stirring, until thickened, 2 – 3 min. Add scallion greens and the chicken and any accumulated juices; cook, stirring, until heated through, 1 – 2 min. Serves 4. Serving Size 1 1/2 c. Nutrition Info per serving: calories 226.1 fat 8g, protein 29.7g, carbohydrates 11.9g, fiber 3.8g sodium 557 mg.